squatIt is a very popular fitness in recent yearssportsOne of the items, not only can sculpt the buttocks, exercise the back and buttocks muscles, some studies have pointed out that squats may also be good for your brain. However, excessive squatting may also cause joint inflammation, anal muscle fasciitis, etc. Only by mastering the proper frequency and correct squatting can you avoid injuries and get the benefits of exercise.
5 benefits of squats
Why do fitness trainers recommend squats? In fact, squat is not only a kind of exercise, but also can strengthen the muscles of many parts. It mainly trains the muscles of the lower plate, such as the quadriceps, femoris biceps, gluteus maximus and calf muscles. It has functions for many activities in daily life. sexual influence. Also because almost the muscles of the whole body are used in the process, it can help the muscles of the whole body grow and burn fat effectively.
The foreign media “EVERYDAY HEALTH” also sorted out the five main benefits of squats:
1. Squats will give you stronger buttocks: Essentially, squats are meant to strengthen the muscles in the lower body buttocks, and according to a study in Yoga & Physical Therapy, such exercises can give you Daily sports or activities that require running and jumping are easier; stronger glutes also aid in walking and hiking in older age.
2. Squats help improve leg functionality: According to “EVERYDAY HEALTH” interview with Tony Ambler-Wright, product manager and master lecturer of the National Academy of Sciences, CSCS pointed out that squats can help enhance leg strength and flexibility, making it easier for you to Get up off the floor. Why is this important? Studies such as the European Journal of Preventive Cardiology have found that the ability to sit down and get up from the floor may predict a person’s chances of early death.
3. Squats build strong bones: Weight-bearing activities are best for building bones, and squats are absolutely essential. Squats help increase bone density, which makes the bones and joints in the hips and legs more elastic, reducing the risk ofosteoporosisrisks of.
4. Squats help burncalories: The more muscles you use in your workout, the more calories you burn. Squats certainly fit this bill, since they burn a lot of calories.
5. Squats may be good for the brain: Physical activity is good for the brain, and the lower body may be a great place to focus your attention. Leg strength is linked to signs of brain aging and a healthy brain, according to a 12-year study in the Journal of Gerontology .
[Extended reading] A simple action to predict the risk of death, spend 10 seconds to see if you can do it!
How to do squats correctly
normal person
The correct way to squat is to keep your feet firmly on the ground no matter you are standing or squatting. straight line. Start from a standing position, then squat down and maintain the Zama step for tens of seconds, and then return to the upright position of the body. The squat can have different depths, but the correct squat must be at least parallel to the squat.
Squat reminder:
● Keep both feet firmly on the ground
● Squat with the knees following the direction of the feet
● Keep head up and chest out, head in line with spine
● The center of gravity should not lean forward, and the knees should not exceed the toes
● Don’t squat too low, keep your thighs horizontal
● Stay in a squatting position for no more than 1 minute
(Source/Wu Jialin, Dr. Wang Siheng)
Elders
Some would suggest that the elderly should not do squats. In fact, doing squats for the elderly can strengthen their muscle strength and balance, and reduce the chance of falling and becoming disabled. The elders can prepare a stable chair, stand behind the chair, lightly support the chair with both hands, separate the legs shoulder-width apart, hold the chest and back, and look straight ahead. Bend your knees and inhale when squatting, bend your knees no more than 90 degrees, exhale when your knees are straight and exert force, and repeat the action.
Before the elderly do squats, they can prepare a stable chair, stand behind the chair, lightly support the chair with both hands, separate their legs shoulder-width apart, hold their chests and backs, and look straight ahead. Photo/Provided by the National Association of Occupational Therapists
Excessive and wrong squats can easily cause injury
Wu Jialin, director of the Sports Medicine Department of the Department of Orthopedics at the Taipei Medical University Hospital and attending physician at the Zhongshan Hospital’s Department of Orthopedics, once reminded in an interview that the most common wrong squat posture is that the center of gravity is too forward, so that the knees exceed the toes, which may cause knee injuries, ligament inflammation, Tendonitis, etc. In addition, squatting too low may also cause rupture of the meniscus on the back of the knee joint.
Zhang Shisheng, an attending physician at the Sports Medicine Center of Linkou Chang Gung Hospital, once interviewed and pointed out that squats have caused a lot of sports injuries. Some people have muscle strains, while others have muscle inflammation and joint inflammation. In severe cases, they may even cause degenerative arthritis and levator ani. Myofascitis. The anal muscles will affect the urination function, so there may be frequent urination, residual urine sensation, falling sensation, urethral soreness, lower abdominal pain when urinating, and some women may also experience urinary incontinence.
How often can you do squats?
The Physical Activity Guidelines for Americans recommend that adults strength-train all major muscle groups on non-consecutive days per week, with upper-body strength training one day and lower-body strength training the next day.
The frequency and number of times each person does squats depends on many variables, including the intensity of the squat, the variation of the squat, the individual’s fitness level, and the rest and recovery time. The American College of Sports Medicine (ACSM) recommends performing sets of 8 to 12 repetitions at a time for healthy individuals. If you want to build muscular endurance, you may need to do more. It is generally recommended that each squat exercise should not exceed 10 minutes for a group, and the intensity should be increased step by step.
Not suitable for squat 4 groups
1. Patients with severe degenerative arthritis, patella problems and other joint diseases
2. Pregnant women
3. Menstruating women
4. People who have undergone surgery should discuss it with a doctor before squatting.